I've been fielding questions lately about what to eat during these uncertain times, and yesterday I was asked about healthy shelf-stable foods in preparation for quarantine, or "social distancing." What a great topic for a blog post! Interestingly, my recommendations don't differ much from ordinary tips for heathy eating! Here are the basics to stock your fridge and pantry:
Beans! Dried beans have a very long shelf life and provide ample nutrients (fiber, protein, vitamins and minerals) to sustain you. They are also incredibly versatile. A pressure cooker cuts down on cooking time. Google will help you find all sorts of interesting meal options. I recommend lentils, black beans, chickpeas, kidney beans and pinto beans. Canned beans are fine, but watch out for added salt. Dried or canned, be sure to rinse thoroughly! Grains Stock up on brown rice, quinoa, corn meal, oats, pasta and flour. With corn meal, you can make tortillas, polenta or corn bread. Quinoa is not technically a grain but very tasty and a complete protein, meaning it provides all the essential amino acids. Oats are a great breakfast meal. They can be baked or used for homemade granola. These days, there are many healthy pasta options. Brown rice pasta is my favorite. It's got all the chewiness of semolina pasta, but far more fiber. You'll hardly notice the difference. Hearty veggies If ever there was a time to support your local farmers, it's now! Hit the farmers market and stock up on kale, collards, root veggies, squash, broccoli, onions and garlic. All of these will last a long time and the greens can even be frozen. As always, choose organic and wash everything thoroughly! Herbs and spices Not only do these add flavor to all the bean and veggie dishes you'll be cooking, but they offer amazing health benefits. Fresh herbs are best, but dried herbs are a great option as well. Stock up on cilantro, parsley, oregano, thyme, sage, paprika, cayenne, turmeric and ginger. Dried fruits, nuts and seeds I recommend cranberries, blueberries, figs, dates and cherries. Look for the kind with no sugar added. Nuts and seeds are great sources or fiber, protein, omega-3s and lots of beneficial minerals. Choose almonds, walnuts, chia seeds (soak or grind first), sunflower seeds and pumpkin seeds. These can be added to baked goods, granola or serve as a quick snack. A small handful is all you need. Canned meats If you must, opt for wild-caught sardines, salmon or tuna. Stay away from Spam and other heavily processed meats. Oils Extra virgin olive oil and coconut oil are really all you need. Both provide many health benefits and are versatile for both cooking and baking. For some variety, other healthy options include sesame oil and avocado oil. Condiments Tamari, fish sauce, sriracha and a good hot sauce will go a long way! This list is certainly not all-inclusive, but a great start to ensure you have healthy cooking options in these uncertain times. Stay safe!
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Cynthia ArchibaldHolistic nutritionist working to improving the health of our North Shore community Archives
March 2020
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